Steady cardio combined with strength training blasts makes for a metabolism boosting workout!
Hi there! I can’t believe it’s already May. Where has the time gone. Last weekend was so beautiful and we finally saw some sunshine, which means I was shooting recipes and workouts allllll weekend! I have a lot of exciting stuff planned for the next couple months. And can’t wait to share it with you 🙂
If you’ve read some of the latest blog posts you know I’ve been kind of stressed lately. Now I can finally say what’s been on my mind. I recently changed job roles at work which is very exciting, but it has also been overwhelming. In addition, Nick and I have decided to move home at the end of our lease in June to save some money before buying a house. My parent’s live in the town over so my schedule will change tremendously, not to mention the amount of time I will spend in the car. It will be tough moving back home (Hi, mom I know you’re reading this 👋🏼) but it’ll only be for 3-6 months, so hopefully we can all get through it 👆🏼. Big life changes coming my way!
Anyway, let’s talk about this workout. I love love love this Treadmill HIIT routine. I like to run, but I don’t like to run long distances. The strength moves in between helps break up the workout, making it go so much quicker. Don’t get me wrong, it’s quick, but it’s still tough. I just did this workout on Saturday and I had a ring of sweat that went down to my belly button. (okay maybe not that far 😏, but almost!) Here’s how it works: you run on the treadmill for ½ mile at whatever speed feels comfortable to you. Not a sprint, but not a walk. Once you complete ½ mile, perform 15 2 armed dbell swings. Then immediately following (without a break), perform 15 pushups. Hop right back on the treadmill and run another ½ mile and then perform your next set of strength moves. I have 3 miles total written down, but you can do 1, 2, 3, or 6 miles. Go for however long you want to!
Treadmill HIIT Workout
— Run – ½ mile (at any pace) —
15 – 2 armed dbell swing – with 2 dbells in hands, palms facing, hinge at hips and slightly bend knees. Bring dbells between legs, like you’re hiking a football. Keeping core tight and shoulders relaxed, squeeze glutes lift upper body to standing position. With straight arms, swing dbells out in front, just above shoulder height. Let body naturally swing back to starting position. Repeat. (keep core tight the entire time and exhale when dbell is up)
15 – pushups – with hands just outside shoulders and body in straight line, bring elbows wide to 90 degrees lowering body down. Press out of heel of hand and squeeze chest to return to starting position.
— Run – ½ mile —
15 – 2 armed dbell swing
15 – dbell shoulder press – with 2 dumbbells in hand, bring arms to shoulder height and palms facing front. Soften knees and pull belly button in. Press dbells overhead so arms are straight, then lower back down so that arms create a 90 degree angle and elbows stop at shoulder height.
— Run – ½ mile —
15 – 2 armed dbell swing
15 – tricep extension – in standing position, bring 2 dbells overhead, palms facing. Lower dbells to base of neck, keeping elbows close to temples. Squeeze triceps to lift dbells back to starting position.
— Run – ½ mile —
15 – 2 armed dbell swing
15 – hammer curls – in standing position, with a dbell in each hand and palms facing, curl dbells up to shoulders. Slowly lower dbells back to starting. Keep elbows right under shoulders and try not to swing dbells to lift.
— Run – ½ mile —
15 – 2 armed dbell swing
15 – bent dbell hammer row – with feet under hips and dbell in each hand, palms facing, hinge at hips and slightly bend knees. Squeeze shoulder blades together to lift dbells to hips. Slower lower back to starting position. Keep core tight and eyes on floor the entire time.
— Run – ½ mile —
15 – 2 armed dbell swing
15 – leg lowers + hip press – with back on mat and legs in air, feet flexed, lower straight legs so they hover over ground. Using the core, lift legs back to starting and pause for 1 sec. Lift hips off ground using lower abdominals. Lower back to starting.
Let’s get to work! 💪🏼
